Call Us: (507) 261-7696

Thursday, September 1, 2016

31
Aug

Thursday, September 1, 2016

VOD

11 Lord, let your ear be attentive to the prayer of this your servant and to the prayer of your servants who delight in revering your name. Give your servant success today by granting him favor in the presence of this man.” I was cupbearer to the king.  Nehemiah 1:11

Strength
OTM for 12min
Odd – 4 hang squat clean, heavy loads, min. 75% of 1RM phyf
Even – 6 push press at moderate (70-75% of 1RM) pending shoulder
WOD
3RFT
20 pull-ups
15 burpee
10 box jumps 20/24in
Cashout
3 x 12/12 one arm DB Row, heavy load ea set